Description
A delicious and nutritious meal combining whole wheat pasta with garlic, chicken, and creamy Parmesan sauce, perfect for busy weeknights.
Ingredients
Scale
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour
- 1 cup low-sodium chicken broth
- 1/2 cup low-fat milk (1% or 2%)
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup freshly grated Parmesan cheese
- 2 cups baby spinach (optional but recommended)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Boil salted water and cook the whole wheat pasta until al dente. Drain and set aside.
- Toss chicken cubes with paprika, Italian seasoning, salt, and pepper. Heat 1 tbsp olive oil in a pan and cook chicken until browned and cooked through. Remove chicken and set aside.
- In the same pan, add remaining 1 tbsp olive oil and minced garlic. Cook for 30–60 seconds until fragrant. Sprinkle the whole wheat flour and stir for 1 minute.
- Slowly add chicken broth while stirring to avoid lumps. Add milk and bring to a gentle simmer.
- Lower the heat. Stir in Greek yogurt and half of the Parmesan until smooth. Do not boil hard after adding yogurt to avoid curdling.
- Return chicken to the pan. Add cooked pasta and toss to coat. Add baby spinach and stir until wilted. Add more Parmesan if you like. Taste and adjust salt and pepper.
- Serve in warm bowls and garnish with chopped parsley and remaining Parmesan.
Notes
To store leftovers, refrigerate in an airtight container for up to 3 days. Reheat with a splash of milk or broth if needed.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 5g
- Sodium: 300mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg